CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

100 skips or 60 bar taps

15 band good mornings

6x :10 side plank (keep hips up, switch from side to side, 3x each side)

10 controlled lunges

Then for deadlifts warm up something as follows:

1×10 barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×5 @ 50-60%

1×3 @ 60-70% (this one is to feel out first working set)



Deadlift (10-10-10)

Quality touch and go reps.


Metcon (No Measure)

4 rounds of:

:40 ME double unders

:40 plank hold/hollow hold

*This isn’t accumulative time on the plank. Just :40 to get as much up time as possible.
This isn’t scored. Just some DU practice with midline work.

You can choose between plank holds and hollow holds.

Goal is to get as many du in as possible. If you have these for days, practice some triple unders 🙂

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